If you’re suffering from joint pain, the last thing you likely want to do is exercise. In fact, relaxing on the couch cocooned in a cozy blanket may sound appealing. But one of the best things you can do to alleviate muscle tension is to stretch. Stretching can help address joint pain by improving range of motion and reducing stiffness.

And stretching doesn’t only need to be performed pre- or post-workout. We chatted with an expert who shares seven evening stretching moves that can help ease joint pain and help you sleep better after 60.

“Stretching is like a love letter to your nervous system. Where a glass of wine may take the edge off by slowing your brain with alcohol, stretching coaxes your body into a parasympathetic state—your ‘rest and digest’ mode—without the hangover. It signals to your body, ‘Hey, it’s safe now, let go and stretch.’ Stretching offers gentle sensory input, quiets racing thoughts, and invites your breath to slow down—key ingredients for mental and physical calm,” explains Portia Page, Balanced Body Educator and NCPT.

When you stretch, your muscles lengthen, which helps alleviate tension you’ve built up throughout the day. This “softening effect” soothes your sympathetic nervous system—flight or fight response, Page adds.

“Your heart rate slows, cortisol drops, and your brain begins producing more melatonin and serotonin—natural sleep and feel-good hormones. Blood circulation improves, too, warming you from the inside out and preparing your body for rest,” Page says.

Below are seven stretches to add to your nighttime routine.

Seated Neck Rolls

1. Begin sitting cross-legged on a workout mat.
2. Gently roll your head side-to-side.
3. Inhale as you lift and exhale as you lower.
4. Do this stretch for 1 minute.

RELATED: 5 Standing Stretches That Unstick Your Body Fast

Shoulder Rolls + Arm Cross Stretch

1. Begin sitting or standing tall with your arms relaxed by your sides.
2. Shrug your shoulders up toward your ears.
3. Roll your shoulders back and down with control.
4. Then, bring your right arm across your chest.
5. Use your left hand to hold your right arm in position, keeping your shoulder relaxed.
6. Hold for a moment before releasing.
7. Perform this stretch for 1 minute.

RELATED: 5 Morning Stretches To Fire Up Your Metabolism Fast

Cat-Cow

1. Assume a tabletop position on your hands and knees.
2. For cow pose, breathe in, drop your belly toward the floor, concave your back, and gaze upward.
3. For cat pose, breathe out, round your back, tuck your chin in toward your chest, and tuck your tailbone.
4. Perform this stretch for 1 minute.

RELATED: 6 Morning Moves That Keep You Stronger Than Most 30-Year-Olds After 55

Child’s Pose With Side Reach

1. Assume a tabletop position on a yoga mat.
2. Bring your big toes together and sit your hips back onto your heels.
3. Exhale, reach your arms forward, and lower your chest and forehead toward the ground.
4. Then, walk both hands to the right and hold the position.
5. Return to the center.
6. Walk both hands to the left and hold the position.
7. Perform this stretch for 2 minutes.

RELATED: The #1 Daily Workout To Build Shoulder Strength & Boost Mobility

Figure Four Stretch

1. Lie flat on your back with both knees bent.
2. Cross one ankle over the opposite knee to create a figure four shape.
3. Remain in this position as you hold the stretch. Or, gently draw your supporting leg toward you for a deeper stretch.
4. Repeat on the other side.
5. Perform this stretch for 2 minutes.

Recline Twist

1. Lie flat on your back with your arms out to the sides.
2. Bring your knees up toward your chest.
3. Drop them to one side and gaze toward the opposite side.
4. Switch sides.
5. Perform this stretch for 2 minutes.

Legs-Up-The-Wall

1. Begin sitting beside a wall with your hips touching the surface.
2. Slowly lie back and swing both legs up the wall, making sure your hips are several inches away from the surface.
3. Place your hands on your belly as you take deep breaths.
4. Perform this stretch for 1 minute.

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